Warm Up

3 rounds

- 5 dball deadlifts

- 3 strict pull-ups + 6 kip swings

- 1 shuttle run (down and back)

- 5 tempo push-ups

Conditioning

Partner - split reps as needed

18 min AMRAP

- 20 Dball over shoulder @ 100/80 (RX + 15 @ 150/100)

- 15 Bar muscle-ups (RX+ Ring)

- 20 burpees

- 10 shuttle run relays (down & back = 1)

Core

10 min AMRAP

- 40 sec L-sit hold (accumulate)

- 30 sec side plank (each side)

- 20 Pallof press outs (10 each side)

- 20 hollow rocks

- 20 Hip extensions (on GHD)